Author Topic: Age vs VO2max (Read 1603178 times)

vag · « **Reply #3570 on:** June 19, 2018, 05:55:12 am »

18 June 2018

Bodyweight@session : ~86kg , light again but i started the low carbs thing
Soreness : none
Injuries/aches : none

ATG SQUAT ( tempo 1:1:4 ):
8@20kg
8@40kg
8@60kg
8@70kg
7@80kg ( +1 rep )
-Went to the gym wanting to skip volume squats, saw the squat rack, immidiately wanted to do volume squats, duh!
Got some progress at top set finally. Also control form etc keeps improving, slowly but steady. So 8@70 this week >>> 8@70 last week.

INCLINE BENCH PRESS ( tempo 1:1:4 ):
10@20kg
10@40kg
10@50kg
10@52,5kg ( +2,5 kg )
9@52,5kg ( +2,5 kg ), ( -1 rep )
-Damn it, incline bench is a tough exercise, improvement is slow!

WIDE GRIP LAT PULLDOWN ( tempo 1:1:4 ):
10@120lbs
10@140lbs
10@160lbs
DEAD HANG PULLUPS ( tempo 1:1:4 ):
8@BW
7@BW ( +1 rep )
-Some progress here, added a rep and had better descent control too.

Was lightly fed for the first time in a long time. Placebo or not, i was feeling weak. However numbers were strong so idk about feeling. Ate a shiltload of food later, sth like 2K kcal / 120g protein, all clean!!! LOL nice.

vag · « **Reply #3571 on:** June 20, 2018, 06:50:44 am »

19 June 2018

Bodyweight@session : ??
Soreness : none
Injuries/aches : none

RUN 6km @ 39'9''

Wow , that was awesome. Felt like a level up. Got an average km pace of 6'30'' going totally comfortable. Was actively slowing down, never picked up the pace, was on the verge of starting to walk fast instead of jogging slowly at some points. Also, i felt light and bouncy. Finally, i got much less tired than any other time. So that was the easiest 6km ever, i would be very happy with that feeling even if it was with a slower pace like 7'/km, so now that i got it with 6'30'' i am delighted!

adarqui · « **Reply #3572 on:** June 20, 2018, 07:46:12 pm »

Quote from: vag on June 20, 2018, 06:50:44 am

19 June 2018

Bodyweight@session : ??
Soreness : none
Injuries/aches : none

RUN 6km @ 39'9''

Wow , that was awesome. Felt like a level up. Got an average km pace of 6'30'' going totally comfortable. Was actively slowing down, never picked up the pace, was on the verge of starting to walk fast instead of jogging slowly at some points. Also, i felt light and bouncy. Finally, i got much less tired than any other time. So that was the easiest 6km ever, i would be very happy with that feeling even if it was with a slower pace like 7'/km, so now that i got it with 6'30'' i am delighted!

whoooa. sick!

level-up

vag · « **Reply #3573 on:** June 22, 2018, 04:22:20 am »

^^^ Thanks!

21 June 2018

Bodyweight@session : 85,5kg, yup, its going down!
Soreness : some hamstrings
Injuries/aches : none

RDL ( tempo 1:1:4 ):
10@20kg
8@60kg
8@80kg
8@95kg
8@105kg
-Very happy with how controlled they are.

UPRIGHT BB ROW ( tempo 1:1:4 ):
10@30kg
10@32,5kg ( +2,5 kg )
10@32,5kg ( +2,5 kg )
10@32,5kg ( +2,5 kg )
-Nice.

DUMBBELL LATERAL RAISES:
12@10kg each hand
12@10kg each hand
12@10kg each hand
-Stong but not ready to add weight.

BICEPS Z-BAR CURL ( tempo 1:1:4 ):
10@32,5kg
10@32,5kg
10@32,5kg
10@32,5kg
-Very strong, I can add weight.

TRICEPS PUSH DOWN ( tempo 1:1:4 ):
10@150lbs
10@150lbs
10@150lbs
10@150lbs
-Strong but not ready to add weight.

vag · « **Reply #3574 on:** June 23, 2018, 04:47:11 am »

22 June 2018

Bodyweight@session : ??
Soreness : none
Injuries/aches : none

RUN 7km @ 51'9''

Wanted to do the adarq super-slow thing. Goal pace was 7'30''/km , went a little faster in the beginning but regulated after the first 3 km.
It kinda worked: run was very easy and effortless, I did not get tired at all and felt pretty fresh at the end, with resources to run more, easily.
Next 'milestone' goals: 1 hour duration, 10km run.

adarqui · « **Reply #3575 on:** June 23, 2018, 08:43:30 pm »

Quote from: vag on June 23, 2018, 04:47:11 am

22 June 2018

Bodyweight@session : ??
Soreness : none
Injuries/aches : none

RUN 7km @ 51'9''

Wanted to do the adarq super-slow thing. Goal pace was 7'30''/km , went a little faster in the beginning but regulated after the first 3 km.
It kinda worked: run was very easy and effortless, I did not get tired at all and felt pretty fresh at the end, with resources to run more, easily.
Next 'milestone' goals: 1 hour duration, 10km run.

sounds about right! should feel great from a run like that, especially the day after. i usually feel like i'm ready to fly the next day after very light runs.

nice!

vag · « **Reply #3576 on:** June 25, 2018, 06:39:59 am »

Quote from: adarqui on June 23, 2018, 08:43:30 pm

should feel great from a run like that, especially the day after. i usually feel like i'm ready to fly the next day after very light runs.
nice!

Yes, I had that in mind too. So here's what happened next day:

23 June 2018

Bodyweight@session : ?
Soreness : none
Injuries/aches : none

-RUN 2.5km @ 13'41'' ,

by 4 seconds. ( 2km split: 11'8'' ,

by 1 second )
-Walk 500m
C1a: Sprint 300m uphill
C1b: Walk back 300m downhill
C1 info: 4 rounds
-Cooldown Jog the remaining 200-300m to complete 5K

So this run was a few hours after filling my system with above average quantity of alcohol and cigar smoke. Therefore i didn't want to 'waste' a max effort attempt. Went hard but not all out, i was actively keeping something like 10%, so those PRs i got are more than welcomed!
Sprints were all out, went as hard as i could: got no max speed PRs, however felt i could maintain a high speed for longer distance and easier. Is that speed endurance? I like it.

Total : 5K in 34'8''

vag · « **Reply #3577 on:** June 29, 2018, 06:58:40 am »

Hectic work week so no lifting, heavy rains every day all day so no running. Funny how i haven't run for 4 days and haven't lifted for 6 and I felt guilty as if i missed a month or so.
On the bright side i was eating light and i think i look visibly leaner and toned now, mostly at upper body and legs, belly fat no changes unfortunately.

28 June 2018

Bodyweight@session : ~84,5kg , low carbs + loss of attached water = instant weight reduction
Soreness : none
Injuries/aches : none

ATG SQUAT ( tempo 1:1:4 ):
8@20kg
8@40kg
8@60kg
8@70kg
7@80kg ( +1 rep )
-Was a little rusty. Got same reps but previous week's were better, a bit easier and a bigger bit sold.

INCLINE BENCH PRESS ( tempo 1:1:4 ):
10@20kg
10@40kg
10@50kg
10@52,5kg
10@52,5kg ( +1 rep )
-Wow, progress, didn't see that coming!

WIDE GRIP LAT PULLDOWN ( tempo 1:1:4 ):
10@120lbs
10@140lbs
10@160lbs
DEAD HANG PULLUPS ( tempo 1:1:4 ):
8@BW
7@BW
-Same reps with last time. I think pullups were more controlled though.

vag · « **Reply #3578 on:** July 02, 2018, 05:45:21 am »

29 June 2018

Bodyweight@session : ?
Soreness : legs allover, lats, chest , all minor
Injuries/aches : none

-RUN 5km @ 28'31'' ,

by 6 seconds.

-JOG 1km cooldown.

Fastest km : 5'15'' ,

by 3 seconds.

This was shocking. It was not a time trial, i didn't chase a PR, i didn't even warmup, went down and started running with the intention of doing a fast but not max 2.5km and then intervals. First km came at 6' pace but i said ok, it was mostly downhill , i probably got carried away. Then i thought i slowed down ( also second km is the hardest one, lot of uphill ) so i expected 6'30'' but i was a bit faster than 6'. Third km i said ok ill keep it steady, like a 10% buffer from max and see what happens. 5'36'' happened so then i saw the PR window and had to chase it and get it.
Still was somewhat fresh in the end, jogged another km and had some reserves. I have no idea where all that came from, i was rusty from not running for a week and also sore from lifting the previous day. Weird but awesome and very welcomed!!!

Total : 6km in 36'31''

vag · « **Reply #3579 on:** July 03, 2018, 05:29:18 am »

2 July 2018

Bodyweight@session : 85,5kg , big daily fluctuations depending on carbs/water
Soreness : very sore inner triceps, did some hardcore open sea swimming on Saturday that somehow destroyed them.
Injuries/aches : none

ATG SQUAT ( tempo 1:1:4 ):
8@20kg
8@40kg
8@60kg
8@70kg
7@80kg
-Same reps but much improved control, very solid squats!

INCLINE BENCH PRESS ( tempo 1:1:4 ):
10@20kg
10@40kg
10@50kg
10@52,5kg
8@55kg ( +2,5 kg ) , ( -2 reps )
-Strong.

WIDE GRIP LAT PULLDOWN ( tempo 1:1:4 ):
10@120lbs
10@140lbs
10@160lbs
DEAD HANG PULLUPS ( tempo 1:1:4 ):
8@BW
7@BW
-Much improved control at the pullups descent. Enjoyed that.

Strong day.

adarqui · « **Reply #3580 on:** July 03, 2018, 11:26:31 am »

Quote from: vag on July 02, 2018, 05:45:21 am

29 June 2018

Bodyweight@session : ?
Soreness : legs allover, lats, chest , all minor
Injuries/aches : none

-RUN 5km @ 28'31'' , by 6 seconds.
-JOG 1km cooldown.

Fastest km : 5'15'' , by 3 seconds.

This was shocking. It was not a time trial, i didn't chase a PR, i didn't even warmup, went down and started running with the intention of doing a fast but not max 2.5km and then intervals. First km came at 6' pace but i said ok, it was mostly downhill , i probably got carried away. Then i thought i slowed down ( also second km is the hardest one, lot of uphill ) so i expected 6'30'' but i was a bit faster than 6'. Third km i said ok ill keep it steady, like a 10% buffer from max and see what happens. 5'36'' happened so then i saw the PR window and had to chase it and get it.
Still was somewhat fresh in the end, jogged another km and had some reserves. I have no idea where all that came from, i was rusty from not running for a week and also sore from lifting the previous day. Weird but awesome and very welcomed!!!

Total : 6km in 36'31''

hah awesome.

stuff like that is why i like to race often. just great when your performance overshoots without you planning on it. you basically deloaded and got some overshoot lmao!

vag · « **Reply #3581 on:** July 09, 2018, 05:01:08 am »

Was an ultra hectic week, too much work and life, no training. Finally got to jump back on the train at the weekend.

7 July 2018

Bodyweight@session : ~83.5kg, AM, low fed and all but WTF! season low.
Soreness : none
Injuries/aches : none

HANG POWER CLEAN ++ PUSH PRESS:
10++10@20kg ( +5 reps ++ +5 reps )
8++8@30kg ( +3 reps ++ +3 reps )
5++5@40kg
5++3@45kg
3++1@50kg ( +2 reps )
3++0@55kg
~~3++0@55kg~~
~~1++0@60kg~~
5++5@40kg
-Very nice.

DIPS ( tempo 1:1:4 ):
10@BW
10@BW
10@BW
10@BW
10@BW
-Awesome control, very strong, should have done weighted.

CHINUP GRIP LAT-PULLDOWN ( tempo 1:1:4 ):
10@120lbs
10@140lbs
10@160lbs
DEAD HANG CHINUPS ( tempo 1:1:4 ):
8@BW
7@BW ( +1 rep )
-Awesome control here too!

I wanted to reach such a low weight later. Its a fake BW, light lucnch and dinner Friday, AM Saturday with no breakfast gym. But still.
I think that i look the best ever. Ive been leaner and ive been bigger, but ive never been at this balance of muscle and leanness. But still i had something a bit better in mind.
Oh well, lets see what happens in July.

8 July 2018

Bodyweight@session : ???
Soreness : none
Injuries/aches : none

RUN 8km @ 54'52''

Lifetime distance

, duration

and kcals burned

That was one great run. Absolutely comfortable, pretty fresh in the end, yet below 7'/km pace. Ready for 10K now , easy.

vag · « **Reply #3582 on:** July 10, 2018, 06:17:12 am »

9 July 2018

Bodyweight@session : 86kg , 2,5kg up from Saturday morning. LOL this is getting ridiculous
Soreness : none
Injuries/aches : none

ATG SQUAT ( tempo 1:1:4 ):
8@20kg
8@40kg
8@60kg
8@70kg
7@80kg
-Yet a little better control. But still can't get the 8th rep @80kg.

INCLINE BENCH PRESS ( tempo 1:1:4 ):
10@20kg
10@40kg
10@50kg
10@52,5kg
10@55kg ( +2 reps )
-Barely got those 2 last reps but got em. Not strong enough to up though.

WIDE GRIP LAT PULLDOWN ( tempo 1:1:4 ):
10@120lbs
10@140lbs
10@160lbs
DEAD HANG PULLUPS ( tempo 1:1:4 ):
9@BW ( +1 rep )
7@BW
-Beast, felt stronger at everything.

vag · « **Reply #3583 on:** July 13, 2018, 05:44:24 am »

Still too much work and life. Grinding through it to stay on the train. What is most frustrating is not the workouts missed but the fact that holidays are approaching.
Oh well, ill guess ill have to squeeze a few workouts ( running? swimming? BW circuits? ) in the vacation too, im not really good at that but i have to keep up.

12 July 2018

Bodyweight@session : 84,5kg , whatever
Soreness : quads and glutes and lats , minor
Injuries/aches : none

RDL ( tempo 1:1:4 ):
10@20kg
8@50kg ( -10 kg )
8@70kg ( -10 kg )
8@90kg ( -5 kg )
8@100kg ( -5 kg )
-Rusty. Still good, awesome control and strong grip.

UPRIGHT BB ROW ( tempo 1:1:4 ):
10@30kg
10@32,5kg
10@32,5kg
10@32,5kg

DUMBBELL LATERAL RAISES:
12@10kg each hand
12@10kg each hand
12@10kg each hand

BICEPS Z-BAR CURL ( tempo 1:1:4 ):
10@32,5kg
10@32,5kg
10@32,5kg
10@32,5kg

TRICEPS PUSH DOWN ( tempo 1:1:4 ):
10@150lbs
10@150lbs
10@150lbs
10@150lbs

Haven't done this workout for 3 weeks. Naturally, everything was rusty and harder, but i got all reps at previous weights, except from RDL which was still pretty close. Ill take it.

vag · « **Reply #3584 on:** July 16, 2018, 06:02:39 am »

13 July 2018

Bodyweight@session : ???
Soreness : triceps and traps
Injuries/aches : none

Tried something different today, something like a fartlek?

-Slow jog 1km
-Sprint 1km @ 4'55'' ,

, first time inder 5'
-Slow jog 1km
-Sprint 1km @ 5'12'' , this would be lifetime PR too until two lines aboce
-Slow jog 1km
-Sprint 500m
-Slow jog 500m

This felt lke the most difficult running thing ive done, even worse than 5km time trial, going all out for 1km ( 5 minutes for me ) is really exhausting. Enjoyed it though, speed is nice.

Total : 6km @ 40'8''

14 July 2018

Bodyweight@session : ~84kg
Soreness : none
Injuries/aches : none

HANG POWER CLEAN ++ PUSH PRESS:
10++10@20kg
8++8@30kg
5++5@40kg
5++3@45kg
3++3@50kg ( +2 reps push press )
~~3++0@55kg~~
5++3@45kg ( extra set )
5++5@40kg
-Very nice, much improved push press strength/power.

DIPS ( tempo 1:1:4 ):
10@BW
10@BW
10@BW
10@BW
10@BW
-Better than ever.

CHINUP GRIP LAT-PULLDOWN ( tempo 1:1:4 ):
10@120lbs
10@140lbs
10@160lbs
DEAD HANG CHINUPS ( tempo 1:1:4 ):
9@BW ( +1 rep )
8@BW ( +1 rep )
-Better than ever here too!

Adarq.org

News:

Author Topic: Age vs VO2max (Read 1603178 times)

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

adarqui

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

adarqui

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

adarqui

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical